scored 81/100
Pork loin is a lean cut of pork that provides high-quality protein and essential micronutrients including selenium, niacin, and choline, making it valuable for muscle maintenance and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Pork loin comes from the back of the pig and has been a dietary staple across cultures for thousands of years. Modern pork loin is notably lean compared to historical cuts, with approximately 9.8g of fat per 100g. This meat delivers 20.85g of protein per 100g, supporting muscle protein synthesis critical for preserving lean mass during aging. Beyond protein, pork loin provides selenium (33.3 mcg)—a cofactor for glutathione peroxidase, a crucial antioxidant enzyme—and niacin (7.2 mg), which supports mitochondrial function and DNA repair. The choline content (71.6 mg) is particularly relevant for cognitive health and cell membrane integrity. Pork loin also supplies bioavailable heme iron and phosphorus for bone mineralization. The monounsaturated fat profile (4.3g per 100g) is favorable compared to saturated fat content. For longevity-focused nutrition, pork loin offers an efficient protein source with micronutrient density comparable to poultry while providing unique micronutrients like selenium that support aging well. Choose cuts labeled 'loin' rather than 'shoulder' for optimal fat profile.
High-quality protein (20.85g/100g) containing all essential amino acids, particularly leucine, which activates mTOR pathway for muscle anabolism
Selenium (33.3 mcg/100g) is a structural component of glutathione peroxidase and thioredoxin reductase, enzymes that neutralize reactive oxygen species and protect cellular proteins from damage
Choline (71.6 mg/100g) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine in myelin sheaths, supporting synaptic plasticity and memory formation
Niacin (7.2 mg/100g) functions as a cofactor for NAD+-dependent enzymes involved in mitochondrial ATP production and PARP-mediated DNA damage repair
Heme iron in pork (bioavailability ~20-30%) is more readily absorbed than non-heme iron, supporting hemoglobin synthesis and mitochondrial cytochrome c oxidase function
Pork loin's high protein content (20.85g/100g) and complete amino acid profile optimally support muscle protein synthesis post-exercise when myofibrillar protein breakdown is elevated. The selenium and niacin support immediate mitochondrial recovery and ATP resynthesis.
Breaks a fast
While suitable for any meal, post-workout timing maximizes protein utilization efficiency. Suitable for all times but most impactful for muscle recovery goals when consumed within 1-2 hours post-resistance exercise.
Per 100 g of the default form. Bars show how much higher or lower pork loin is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pork Loin is classified as a meat. Pork loin is a lean cut of pork that provides high-quality protein and essential micronutrients including selenium, niacin, and choline, making it valuable for muscle maintenance and metabolic health.
Pork Loin scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Vitamin B6, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 17.7 g of protein (~35% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, pork loin is highest in Selenium (~51% DV), Vitamin B6 (~43% DV), Niacin (~38% DV), Thiamin (~35% DV), Riboflavin (~22% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. Pork loin's high protein content (20.85g/100g) and complete amino acid profile optimally support muscle protein synthesis post-exercise when myofibrillar protein breakdown is elevated. The selenium and niacin support immediate mitochondrial recovery and ATP resynthesis.
A typical serving is around 85 g (~146 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pork loin alongside several other meat sources.
Pork Loin pairs nicely with: Pair with vitamin C-rich vegetables (bell peppers, broccoli) to enhance heme iron absorption by up to 3-fold through reduction of ferric to ferrous iron; Combine with selenium-rich Brazil nuts or mushrooms for additive antioxidant protection via complementary glutathione peroxidase and ergothioneine pathways; Serve with whole grains (quinoa, oats) to create complete amino acid profile and provide B vitamins that work synergistically with niacin for energy metabolism; Pair with cruciferous vegetables (Brussels sprouts, cabbage) containing sulforaphane, which upregulates phase II detoxification enzymes complementing selenium's antioxidant role.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients pork loin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pork loincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.